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1. Add fiber-rich veggies
I highly recommend working veggies into every meal (even breakfast!). They’re nutritious, full of antioxidants, provide very few calories per portion, and are packed with fiber—which is filling because it takes up space in your digestive system. Fiber also slows digestion, which means you’ll have a steadier supply of energy over a longer period of time.
For breakfast, veggies can be added to an omelet, whipped into a smoothie, or eaten as a side. Many of my clients even enjoy salad at breakfast (dressed with citrus vinaigrette), or a serving of raw veggies that act as a palate cleanser at the end of the meal. All veggies provide some fiber, but a few top sources include artichokes, broccoli, Brussels sprouts, cauliflower, and kale.
2. Choose lean protein
Aside from boosting metabolism, lean protein also wards off hunger better than carbs and fat, according to research. Be sure to include a lean source (think eggs, seafood, poultry, or Greek yogurt) in each meal. If you’re vegan, reach for pulses—the umbrella term for lentils, beans, and peas, like chickpeas and black eyed peas.
3. Don’t forget a plant-based fat
There’s no doubt about it: Fat is satiating. If you’ve ever eaten a salad with fat-free dressing versus one with olive oil, you’ve experienced the difference. Plus, the notion that eating fat makes you fat is seriously outdated. I tell my clients to include a healthy source in every meal. My favorites are avocados, nuts and seed (including ground-up versions like almond butter and tahini), extra virgin olive oil, Mediterranean olives, olive tapenade, and pestos made with EVOO and nuts or seeds.
4. Toss in a “good” carb
By now you probably know that eating a low-fat blueberry muffin for breakfast isn’t exactly good for you. But did you realize it will likely leave your stomach grumbling an hour later despite the whopping 400 calorie count? That’s because refined carbs and sugar cause a spurge in blood glucose that triggers a quick insulin response; the insulin spike then results in a drop in blood sugar, which means the return of hunger pangs.
But, that doesn’t mean you need to nix carbs altogether. Just opt for a small portion of a fiber-packed, whole food source. Good choices include whole grains like oats or quinoa, starchy veggies like skin-on potatoes and squash, fresh fruit, and pulses.
Start with a small serving—around half a cup (or the size of half a tennis ball)—and up your intake depending on your body’s fuel needs. In other words, if you spend most of your hours sitting at a desk, a half cup is probably fine. But if you have an active day ahead, bump up the carbs a bit.
5. Be generous with herbs and spices
Natural herbs and spices are another category of satiety enhancers. I’m talking fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper. Even vinegars like balsamic, and hot peppers like chili or jalapeno, count. Use them to add aroma and flavor, and raise your satisfaction level at each meal.
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